These cumin sweet potato wedges are a delicious comfort food dish. I recommend serving them as a side to keep the portion size small as although famed for their low glycemic index and medium glycemic load, when sweet potato wedges are baked in the oven the GI and GL increases. And if you have Polycystic Ovarian Syndrome (PCOS) or diabetes controlling blood sugar is key.
What is Glycemic Index and Glycemic Load?
According to www.nhs.uk, ‘glycemic index (GI) is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own’. Those carbohydrate foods which are broken down quickly in the body and cause a rapid increase in blood glucose are said to be high GI. Examples of high GI foods are white bread, white rice and sugary drinks. Conversely, carbohydrate foods which cause a slower rise in blood sugar levels are said to have a low GI.
Glycemic load (GL) builds on GI and takes into the account the amount of carbohydrate in the portion, combined with how quickly it raises your blood glucose levels.
Don’t worry though, there are ways to counteract the increase in GI and GL and still be able to enjoy these delicious wedges. By adding protein or fat you can reduce the GI because the fats slows down the absorption of carbohydrates and thus slows down their turning into glucose. Perfect!
This recipe has avocado to lower the GI and the wedges also go really well with salmon, well actually they go amazingly with everything!
This recipe will serve two people as a side dish. I like to make double and then add them to my lunches throughout the week.
- 2 medium sweet potatoes
- 1 avocado
- Half a chilli, deseeded
- 2 tsp of cumin
- Olive oil
- Salt and pepper to taste
- Cut the sweet potatoes into wedges of equal thickness
- Add the sweet potatoes to a bowl with a glug of olive oil, the cumin and a pinch of salt and pepper and mix until coated
- Place on a crisping tray if you have one or use an oven tray. Spread them out so the are separated
- Cook on a heat of 180 degrees celsius for 45 minutes or until soft in the middle
- Remove and leave to cool slightly
- Add chopped avocado, sliced chilli and extra salt and pepper to taste